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Raghad's program

by Raghad
1 athletes joined

Program Description

الاحماء ٧ - ١٠ دقايق قبل التمرين ونهاية التمرين نقفل ب ١٥ دقيقه كارديو كل اسبوع نزود عليها ٥ دقايق زياده هرولة او درج او البتيكل

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    110 minutes
  • Created
    May 12, 2025 10:12
  • Last Edited
    Aug 03, 2025 03:26

Summary

Elevate your strength and sculpt your physique with Raghad's 4-week workout program, designed for three days of focused training each week. This program emphasizes a push-focused routine, incorporating essential exercises like the Dumbbell Bench Press and Chest Press, ensuring you build a powerful upper body. With a mix of machine and free weight movements, you'll engage multiple muscle groups, enhancing both strength and endurance. Get ready to challenge yourself and see measurable results in just one month!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Quadriceps
12.1%
Lats
10.6%
Triceps
10.1%
Biceps
9.7%
Hamstrings
8.2%
Chest
7.2%
Front Delts
6.8%
Abs
5.9%
Glutes
5.8%
Middle Delts
4.8%
Adductors
3.9%
Forearms
1%
Abductors
1%
Rear Delts
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Chest Press (Machine)
1
10-12 reps
-
4
French Press
1
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
10-12 reps
-
6
Shoulder Press (Machine)
1
10-12 reps
-
7
Lateral Raise (Dumbbell)
1
10-12 reps
-
8
Side Crunch (Cable)
1
20-25 reps
-
9
Lying Leg Raise
1
20-25 reps
-
10
Oblique Crunch
1
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Chest Press (Machine)
1
10-12 reps
-
4
French Press
1
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
10-12 reps
-
6
Shoulder Press (Machine)
1
10-12 reps
-
7
Lateral Raise (Dumbbell)
1
10-12 reps
-
8
Side Crunch (Cable)
1
20-25 reps
-
9
Lying Leg Raise
1
20-25 reps
-
10
Oblique Crunch
1
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Chest Press (Machine)
1
10-12 reps
-
4
French Press
1
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
10-12 reps
-
6
Shoulder Press (Machine)
1
10-12 reps
-
7
Lateral Raise (Dumbbell)
1
10-12 reps
-
8
Side Crunch (Cable)
1
20-25 reps
-
9
Lying Leg Raise
1
20-25 reps
-
10
Oblique Crunch
1
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10-12 reps
-
2
Bench Press (Dumbbell)
1
10-12 reps
-
3
Chest Press (Machine)
1
10-12 reps
-
4
French Press
1
10-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
1
10-12 reps
-
6
Shoulder Press (Machine)
1
10-12 reps
-
7
Lateral Raise (Dumbbell)
1
10-12 reps
-
8
Side Crunch (Cable)
1
20-25 reps
-
9
Lying Leg Raise
1
20-25 reps
-
10
Oblique Crunch
1
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10-12 reps
-
2
Seated Row (Cable)
1
10-12 reps
-
3
Dumbbell Row
1
10-12 reps
-
4
Single Arm High Row (Cable)
1
10-12 reps
-
5
Shrug (Dumbbell)
1
10-12 reps
-
6
Lat Pulldown (Neutral Grip)
1
10-12 reps
-
7
Bicep Curl (Dumbbell)
1
10-12 reps
-
8
Bicep Curl (Machine)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10-12 reps
-
2
Seated Row (Cable)
1
10-12 reps
-
3
Dumbbell Row
1
10-12 reps
-
4
Single Arm High Row (Cable)
1
10-12 reps
-
5
Shrug (Dumbbell)
1
10-12 reps
-
6
Lat Pulldown (Neutral Grip)
1
10-12 reps
-
7
Bicep Curl (Dumbbell)
1
10-12 reps
-
8
Bicep Curl (Machine)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10-12 reps
-
2
Seated Row (Cable)
1
10-12 reps
-
3
Dumbbell Row
1
10-12 reps
-
4
Single Arm High Row (Cable)
1
10-12 reps
-
5
Shrug (Dumbbell)
1
10-12 reps
-
6
Lat Pulldown (Neutral Grip)
1
10-12 reps
-
7
Bicep Curl (Dumbbell)
1
10-12 reps
-
8
Bicep Curl (Machine)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
10-12 reps
-
2
Seated Row (Cable)
1
10-12 reps
-
3
Dumbbell Row
1
10-12 reps
-
4
Single Arm High Row (Cable)
1
10-12 reps
-
5
Shrug (Dumbbell)
1
10-12 reps
-
6
Lat Pulldown (Neutral Grip)
1
10-12 reps
-
7
Bicep Curl (Dumbbell)
1
10-12 reps
-
8
Bicep Curl (Machine)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-12 reps
-
2
Lying Leg Curl
1
10-12 reps
-
3
Squat (Barbell)
1
10-12 reps
-
4
Lunge (Dumbbell)
1
10-12 reps
-
5
Leg Press (45 Degrees)
1
10-12 reps
-
6
Leg Press
1
10-12 reps
-
7
Hip Adductor (Machine)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-12 reps
-
2
Lying Leg Curl
1
10-12 reps
-
3
Squat (Barbell)
1
10-12 reps
-
4
Lunge (Dumbbell)
1
10-12 reps
-
5
Leg Press (45 Degrees)
1
10-12 reps
-
6
Leg Press
1
10-12 reps
-
7
Hip Adductor (Machine)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-12 reps
-
2
Lying Leg Curl
1
10-12 reps
-
3
Squat (Barbell)
1
10-12 reps
-
4
Lunge (Dumbbell)
1
10-12 reps
-
5
Leg Press (45 Degrees)
1
10-12 reps
-
6
Leg Press
1
10-12 reps
-
7
Hip Adductor (Machine)
1
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-12 reps
-
2
Lying Leg Curl
1
10-12 reps
-
3
Squat (Barbell)
1
10-12 reps
-
4
Lunge (Dumbbell)
1
10-12 reps
-
5
Leg Press (45 Degrees)
1
10-12 reps
-
6
Leg Press
1
10-12 reps
-
7
Hip Adductor (Machine)
1
10-12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
3
Chest Press (Machine)
4 Sets
10-12 Reps
-
4
French Press
4 Sets
10-12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
-
6
Shoulder Press (Machine)
4 Sets
10-12 Reps
-
7
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
8
Side Crunch (Cable)
3 Sets
20-25 Reps
-
9
Lying Leg Raise
3 Sets
20-25 Reps
-
10
Oblique Crunch
3 Sets
20-25 Reps
-
Day 2
1
Lat Pulldown (Close Grip)
4 Sets
10-12 Reps
-
2
Seated Row (Cable)
4 Sets
10-12 Reps
-
3
Dumbbell Row
4 Sets
10-12 Reps
-
4
Single Arm High Row (Cable)
4 Sets
10-12 Reps
-
5
Shrug (Dumbbell)
4 Sets
10-12 Reps
-
6
Lat Pulldown (Neutral Grip)
4 Sets
10-12 Reps
-
7
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
-
8
Bicep Curl (Machine)
4 Sets
10-12 Reps
-
Day 3
1
Leg Extension
4 Sets
10-12 Reps
-
2
Lying Leg Curl
4 Sets
10-12 Reps
-
3
Squat (Barbell)
4 Sets
10-12 Reps
-
4
Lunge (Dumbbell)
4 Sets
10-12 Reps
-
5
Leg Press (45 Degrees)
4 Sets
10-12 Reps
-
6
Leg Press
4 Sets
10-12 Reps
-
7
Hip Adductor (Machine)
4 Sets
10-12 Reps
-